The 20 went really well- I think chia seeds are the key. I've found shorter long runs a lot harder without chia...
I set easy pace as between 10:15 and 11:00 and marathon pace between 9:30 and 9:45. The second marathon pace section was harder but still manageable, and I think my pace came down a lot in the last mile as for the first 3 the garmin was constantly beeping at me to slow down. Anyway, this is how I ran:
Miles 1-6 10:29
Miles 7-10 9:32
Miles 11-14. 10:34
Miles 15-18 9:33
Miles 19-20. 10:42
The last 2 miles were pretty tough but I think this was becaus I was nearly home and knew I was nearly done. Certainly at mile 17/18 I was feeling exceptionally good and like I had the stamina to run 26 miles. I did this in just under 3:23. This would give me 1 hour 10 minutes to do 6 miles and still come under my marathon pb. That being said this run has given me confidence that my starting pace should be 9:33. Whenever I was n a MP section the garmin was beeping at me to slow down. If I can maintain 9:33 for the first half and allow myself to fade, or even hold on, I'll be more than comfortable with my 4:15 goal.
What's more with my recent half marathon time I think I just need to do some more of these long 20 milers to get under 4 hours in the autumn.
It was a lovely run along the river Colne toward the coast. I came off the river at Alresford where I grew up and did a run around the playing field and the rest of the village. It's amazing, when I was little it was huge and I would have to get on my bike, or beg my parents to drive me to go to the local shop... Probably took me about 3 minutes to run that distance on Sunday. It was really nice to run along the Wivenhoe trail in the sunshine. I spent a lot of time thinking about my childhood and all the walks/bike rides I would do with my dad back then. It really was a lovely day for a run! The proof is in the pictures :-)
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